One of my "rules" of running that I NEVER violate, is one I violated this week and again I was reminded, don't violate this rule!

If you are ever going to take a day off, NEVER take it the day after a race or hard workout. EVER! But yesterday I had a very long day, from early morning til late and I was beat, so I made up my mind that I was going to take the day off, even though I raced on Sunday. So today is Tuesday and I headed out after work to do the recovery run I should have done yesterday. A bit over 3 miles slow, and I could just feel the stiffness in my quads and calves. I really should have forced myself to go out yesterday, take today off and then I bet I would run super tomorrow. So I will see how tomorrow goes.

I'm in a really nice Hyatt Regency in Indianapolis and I ran to the White River, then over a bridge to the other side, then along it on the far bank, over another bridge and back to the hotel. The hotel "Jogger's Map" says this was 3.4 miles. I would say it was about 3 miles. A guy in the elevator said to me, "Yeah, it's like those executive golf courses that say the hole is 380 yards long and you drive the green." Good analogy! Spareribs

Here are a couple of photos of myself at my most recent 10k- the action shot seems to make the muscles in my leg look really weird! (Just above the knee.) I am near the finish so running hard, and have all my weight on one leg, but not sure if this is normal, I don't see other peoples legs look like that. Does everything seem ok to you guys, or should I get this looked at?

I posted this earlier and now it doesn't show up? Maybe I didn't hit the post button? Last night tried 3 mi warmup; 6 X 800; 3 mile cool down. INstead ran 1.5; 2 X 800 and 1 x 400; and 1.5 cool down. still 100 degree index at 6:00 p.m. Will have to run tempos and a few surges till later in the fall. 12 miles of hills this morning in 7:58 pace. 72 degrees on it's way to about 99 plus index today. come on fall!!

1978--Manager of the University of Oregon,
Gymnastics Team (Ranked Number Three in the USA).
1979--Assistant to World Champion, Kurt Thomas, USA vs. Japan Competition.
1980--Trains with Bart Conner, Two-Time Olympic Gold Medalist, at the
University of Oklahoma Training Facility.
1981--Trains with David Bibby, Canadian All-Around Champion, in Victoria,
British Columbia, Canada.
1982--Special Instructor in Gymnastics, The University of Washington
at Bellingham, Washington.
1984--President of the Golden Bears Gymnastics Club at the University
of California, Berkeley.
1985 to 1989--Assistant Coach, University of California, Berkeley, Boys
Team.

"I have a workout I call the Connector workout. You've done some cardio, you've done some real short stuff.

So then how do you something that is race specific without actually racing and just tearing people down??? This is an old Bowerman thing. You obviously know about the 40-30 drill (where an athlete runs 200 meters repeats continuously alternating them in 40 seconds/30 seconds). Well, when you have a half-miler of Maggie's ability, you maybe start in the fall with maybe 32-33 and then just add 10 seconds to that. So she'd run a 43 second 200 and then a 33 second 200 and then do that again. It's a non-stop half mile of running but with varied pace. Now that's a 2:32 half. You do 3 or 4 of those. That's a decent workout.

The goal is to start with 2 and to build up to four 40-30s or better. And this year, we are kind of playing around with 39-29 type stuff. Now given the base of that workout, occasionally you can do something different.

One time I had her run a thousand meters where the ideal was to 39, 29, 39, 29, 39. And she hit that very close. She ran 2:50 for a thousand meters that way. I think the way she got it, the fast ones were maybe just a shade slow and the slow ones just a shade fast but she was pretty much on it.

The workout I'm going to have her do this week - the last hard one before the World Championships ... I'm going to have her run an 800 going 39-29. Then a big recovery of 10 minutes. And then we'll just do a 600. We'll go 28-38 and I don't know if there's another 28 left in there but it'll be a sub-30.

Well I haven't been here for a LONG while. Getting ready to run a half at the end of Sept. Monday 6 at 7:45 pace, Wed 5 at 7:02 pace, Friday hilly 7 at 7:45 pace. Tommorow will run with the marathon training group 16 at 8:30 pace...Its going to be warm.

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